scored 91/100
Also known as refined avocado oil
Avocado oil is a nutrient-dense cooking oil extracted from avocado fruit, composed primarily of heart-healthy monounsaturated fats with a high smoke point suitable for various cooking methods.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Avocado oil is produced by pressing the flesh of avocados and has gained prominence in longevity nutrition due to its exceptional fatty acid profile and bioactive compounds. Unlike many vegetable oils, avocado oil contains approximately 71% monounsaturated fat, similar to olive oil, making it one of the richest plant sources of this cardiovascular-protective fat. Native to Mexico and now cultivated globally, avocado oil offers a smoke point of 500-520°F (260-271°C), making it versatile for cooking, sautéing, and high-heat applications where extra virgin olive oil may degrade. Beyond its favorable fatty acid composition, avocado oil is notably rich in vitamin E (12.1 mg per 100g), a fat-soluble antioxidant crucial for protecting cellular membranes and supporting healthy aging. The oil also contains lutein and zeaxanthin, carotenoids associated with eye health and cognitive function. Its anti-inflammatory polyphenols, including chlorogenic acid, support metabolic health and vascular function. As a calorie-dense fat source (884 kcal/100g), avocado oil is best used intentionally in measured quantities rather than as a primary dietary staple, making it ideal for drizzling, dressing, or cooking to enhance nutrient absorption of fat-soluble vitamins.
Monounsaturated fats lower LDL cholesterol oxidation and reduce systemic inflammation markers; polyphenols including chlorogenic acid inhibit inflammatory pathways
Dietary fat is required for micelle formation in the small intestine, enabling absorption of vitamins A, D, E, and K from foods and supplements
Lutein and zeaxanthin accumulate in the macula and retina, protecting against age-related macular degeneration; support neurological function and visual acuity
Monounsaturated fats provide steady energy without rapid blood glucose spikes; support mitochondrial function and fat oxidation capacity
Vitamin E and polyphenols neutralize reactive oxygen species and reduce cellular oxidative stress associated with aging and chronic disease
Avocado oil provides sustained energy and fat-soluble vitamin absorption throughout the day; timing flexibility allows integration into meals when consuming fat-soluble vitamins or antioxidant-rich foods
Breaks a fast
While metabolically neutral during fasting, avocado oil provides calories and breaks a fasting state; best reserved for eating windows to support nutrient absorption
Per 100 g of the default form. Bars show how much higher or lower avocado oil is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Avocado Oil is classified as a plant oils (oils & fats). Avocado oil is a nutrient-dense cooking oil extracted from avocado fruit, composed primarily of heart-healthy monounsaturated fats with a high smoke point suitable for various cooking methods.
Avocado Oil scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 14 g serving, avocado oil is highest in Vitamin E (~11% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. Avocado oil provides sustained energy and fat-soluble vitamin absorption throughout the day; timing flexibility allows integration into meals when consuming fat-soluble vitamins or antioxidant-rich foods
A typical serving is around 14 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating avocado oil alongside several other oils & fats sources.
Avocado Oil pairs nicely with: Pair with dark leafy greens (spinach, kale) because fat enhances absorption of fat-soluble vitamins K, A, and lutein by up to 5-fold; Combine with orange vegetables (sweet potato, carrots, winter squash) to maximize carotenoid absorption through co-ingested lipids; Use with tomato-based dishes because the oil's polyphenols work synergistically with lycopene to reduce oxidative stress; Drizzle over oily fish (salmon, sardines, mackerel) to amplify omega-3 absorption and complement anti-inflammatory fatty acids.
Encyclopedia entries that supply the same signature nutrients avocado oil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients avocado oilcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.